Eat Better Food Today!
The Simple Food Rule that Impacts Mental Health and Longevity. Dr Shawn Talbott.
Ep 111: On this episode we are grateful to have Dr Shawn Talbott. Shawn has served as a nutrition consultant and educator for elite-level athletes in a variety of sports including professional triathletes, NBA basketball, US Ski Team, US Track & Field, and the US Olympic Training Centers. Shawn has a BS in Sports Medicine, MS in Exercise Science and a PhD in Nutritional Biochemistry. And as an athlete, Shawn has competed at the national and international level in rowing, cycling, and iron-man triathlon, and is a former "World's Fittest CEO." #EatBetterFoodToday #nutrition #wholefoods #alzheimers #demientia #youarewhatyoueat #health #longevity #dietsleepexercise #lifestyle #supplements Please visit our website https://eatbetterfoodtoday.com for YouTube videos, this week's recipe, interviews, books. Look for information on Shawn Talbott linkedin.com/in/doctalbott Shawn's Documentary "Killer at Large" – the 20 Minute Educational version https://www.youtube.com/watch?v=KBVm3fWPXCY What's In Season https://www.seasonalfoodguide.org/ Cleveland Kitchen https://www.clevelandkitchen.com/ Donate to Support our Center in East Cleveland https://www.thesantefoundation.org Summary Dr Shawn Talbott talks about the practical links between food, mental health, sleep, exercise, and long-term performance. The conversation focuses on simple, sustainable changes that improve both biochemistry and daily life. Shawn also discusses processed food, GLP-1 medications, supplement quality, and why starting by adding healthy foods is often more effective than trying to cut foods out of your diet. Key Topics Shawn explains his core idea that biochemistry drives behavior, meaning food, sleep, and movement change how people feel, think, and act. The simplest nutrition rule: eat less processed food and more whole food, rather than getting lost in diet wars. Shawn breaks down processed versus whole foods using practical examples like plain Greek yogurt, berries, carrots, and granola with low added sugar. He emphasizes an 80-20 approach, where most meals are healthy while flexible choices still fit in without guilt. Dr Talbott compares the standard American diet with Mediterranean-style eating and cites research showing diet changes can reduce or even reverse depression. He discusses the importance of local and regional foods, especially for communities with limited access to fresh produce and other whole foods. His film Killer at Large is a public-health project on obesity, food policy, food deserts, and the role of processed-food marketing. GLP-1s and other medications: Shawn says they can be useful tools, but he strongly favors pairing them with lifestyle changes and an exit plan. Supplement quality: Shawn warns that the market is full of low-quality products and recommends scientifically validated formulas from trusted health professionals. Sleep is framed as equally important to diet and exercise, with too little sleep driving higher cortisol, worse food choices, more cravings, and lower motivation. Exercise is presented as daily physical activity, not just gym workouts, with 150 minutes per week and post-meal walks highlighted as especially effective. Dr Talbott defines everyday excellence as showing up well in ordinary life, not just sports, and using nutrition and habits to improve work, family, and stress resilience. The episode closes with a practical strategy for starting healthier habits. Timestamps • (0:00) Show opening and why the podcast is taking food and health more seriously • (1:34) Dr. Shawn Talbott introduces his background and approach to nutrition • (2:15) Coffee, caffeine limits, flavonoids, and why variety matters • (3:40) From sports medicine to exercise science to nutritional biochemistry • (5:07) Why biochemistry drives behavior and performance • (7:55) The simplest answer to diet confusion: less processed food, more whole food • (10:07) What counts as processed food and how to think about "minimally processed" • (12:09) The 80-20 rule and making room for treats without losing balance • (13:16) How food affects mood, cognition, anxiety, ADHD, and brain health • (14:56) Mediterranean diet versus the standard American diet • (16:48) Whether diet and brain-health research holds up across countries and food systems • (18:47) Shared patterns across the MIND, Mediterranean, Okinawan, and Scandinavian diets • (20:40) Food deserts and the challenge of access in urban communities • (21:56) The making of Killer at Large and what it exposed about obesity policy • (25:30) How food-industry messaging shifted blame toward exercise instead of processed food • (26:32) GLP-1s, antidepressants, stimulants, and using medication as a tool • (29:24) How to evaluate supplements and avoid low-quality products • (33:10) Why sleep loss disrupts cortisol, blood sugar, cravings, and weight • (36:58) Exercise, movement, and why walking counts • (39:34) Post-meal walks and glucose control • (40:26) What "everyday excellence" means in real life • (42:27) Ancient wisdom, moderation, and mindful eating • (44:12) Success stories and the ripple effect of feeling better • (46:52) The best first step: add one healthy food • (50:25) A simple cornbread idea and a go-to breakfast formula • (51:53) Kimchi, fermented foods, and easy ways to improve meals This podcast is about giving back. Join me every week as we redefine wellness one plate at a time. Let's make healthy eating accessible for everyone while supporting local sustainable farmers, chefs, businesses, and organizations. Subscribe to "Eat Better Food Today" for inspirations on living a healthier, happier, more meaningful life! This Podcast is a production of Sante´ Strategies, LLC. Sante´ translated is - Health Means Everything. This is the company I have started to begin this health and longevity journey, focused on food. Disclaimer: We are sharing our experiences on this Podcast. Please be sure to consult a medical professional.
